The Best Yoga Poses to do for Sleep

In everyday life, it’s easy to get caught up in our daily activities and forget to take time for ourselves to relax. Often, we are busy from the moment we wake up to the moment we go to bed.

However, it’s important to take time for yourself to care for your long-term health. In a society that is notoriously overworked and underslept, making an effort to improve your sleep is one of the best ways to improve your overall health.

Whether it’s getting a high-quality mattress or working in a few minutes of yoga before bed, taking steps to improve your quality of sleep will have a trickle-down effect on how you are feeling in everyday life.

In particular, doing yoga for sleep has a multitude of benefits—from helping you relax to getting in the right mindset for a good night’s rest, performing yoga poses is a fantastic way to put yourself in the correct headspace for sleep. Below are some of the best positions to do yoga for sleep.

1. Three-Part Breath

The three-part breath is an amazing yoga move to help calm your body and practice mindfulness. It is a great position to warm up and get your head in the right mindset for yoga.

To perform the three-part breath, sit in a comfortable position and close your eyes. Focus on your breathing, and place your left hand on your abdomen and right hand on your chest, over your heart. Stay still in this position, focusing on the inhale and exhale pattern, and allow your mind to feel presentness with your body.

2. Wide-Legged Forward Bend

The wide-legged forward bend is a classic yoga move to relax the hips, spine, and lower back. It is a calming position that allows you to focus on your breathing and recenter yourself.

To perform the wide-legged forward bend, stand upright in a wide stance with your feet turned out. Then, bend forward at your hips and bring your hands to the ground, or to your elbows. Soften your knees and allow yourself to focus on your breathing, and stay in this position for a few breaths before releasing to standing position.

3. Head to Knee

The head to knee pose is a fantastic yoga stretch that can help ease digestion and stretch your core. In this pose, it is important to remember to keep your spine straight to lengthen it, rather than rounding it when reaching forward.

To perform this pose, sit on the floor with your legs stretched out in front of you. Bend your right knee outwards, so your right foot is touching your left thigh. Exhale, and reach forward as far as is comfortable, then repeat the exercise on the other side once your body is comfortable and ready.

4. Sphinx Pose

The sphinx pose is a classic yoga move that helps relieve stress and can open your chest. It can also help release tension in the lungs and abdomen.

To perform this stretch, lie facing the ground with your elbows bent and palms facing the earth. Lift your chest, and draw your shoulder blades towards one another to feel the stretch in your upper back. Hold the pose as long as comfortable, and exhale down to the floor to release.

For a variation of this pose, an option is to try the locust pose. To perform this position, you will begin the same—lying with your belly facing the ground. However, for this variation, your arms will be by your side, and you will lift solely from the back without support from the arms.

5. Knees to Chest

The knees to chest pose is a classic calming yoga move that provides a feeling of overall comfort to the body. It can help relax your mind and improve circulation throughout the body.

To perform this pose, lie with your back on the ground and arms extended. Bring your knees into your chest, and clasp your arms around your knees. If this feels comfortable, another option is to slowly rock back and forth (make sure you are still breathing steadily during this). After around one minute, exhale and release back to the floor.

Yoga is a fantastic way to exercise—but the mental health benefits of it cannot be ignored. When performing calming yoga, your mind can tune in to your body, providing an overall feeling of wellness and relaxation.

It’s clear that doing yoga before bed is a great way to relieve stress and get yourself ready for a good night’s sleep. To learn more about the best yoga poses for sleep, check out the infographic below.